Aw man, back to back Hero workouts? I started the week down, and now I'm downer. RIP Officer Simmons. Will honor you tomorrow afternoon if I can get my Snatch form down (currently it sucks). If not, I'll sub power clean and jerk.

Comment #7 - Posted by: GMT-NYC at February 12, 2008 7:07 PM

Two in a row? This has been a rough week. Randy, I'll do my best for you big guy

Interestingly enough, as rebellious as I have always been and added to what seems to be a hypocritical desire to serve in the Military—the Hero posts (which seem to be coming more by the week) have added an indescribable respect for the people behind the uniforms and the characters under the armor.
Sometimes I think it's their pictures that get me.
Sometimes its pain of their honored workout.
Mostly I respect people who are so utterly dedicated to what they believe in. And the selflessness of that.
I feel like that’s cliché. But Nate, Randy, Badger…and the others add personality and dignity to all of this. In some comparable ways I can think of others in this community equally honorable, and thankfully still close.

Comment #11 - Posted by: Cullen at February 12, 2008 7:12 PM

i remember the watching the live news coverage that day.

let's get fierce w/this one folks!

Comment #12 - Posted by: cleverhandz at February 12, 2008 7:13 PM

#9 thedannyboy
If it was hanging it would specify. These are from the deck.

Police never get paid enough for what they do every day. They're hangin' it out on the line locally just like our people overseas. Deacons of the street. Show Randy and his family some respect by respecting the law. God bless you and those like you that keep us safe here and abroad!

Comment #15 - Posted by: Pesqueso at February 12, 2008 7:16 PM

I am very sad this week.

Thank you Randy for your dedication and service. My thoughts and prayers to your family.

d

Comment #16 - Posted by: Biggdave at February 12, 2008 7:17 PM

My K9 Detail and I were participating in a Suspect Containment class here in Sacto. when we heard the news immediately after the incident. The instructor, Jack Schonley, is an LAPD cop who had worked with Randy - Jack could not say enough good about Randy. We were all touched by Jack's raw emotion at the loss of one of his former Metro partners. Having been in Jack's shoes only a month prior, many of us were fighting to keep a dry eye.

God speed, Randy. Thank you for your service and duty to the citizens of LA and the State of California. You will be missed by many more than you will ever know. The Thin Blue line is more than a saying, it is a blood line through all of us wearing a badge - we have lost a family member.

My prayers and condolences go out to Randy's family, his immediate partners at Metro Division, and the LAPD as a whole.

My best wishes for a speedy recovery also go out to Randy's partner, James Veenstra, who was also shot during that SWAT entry. James suffered a GSW to the jaw area, but is expected to make a full recovery with some special surgery and therapy. Get well soon, brother.

Officer Randy Simmons was shot and killed as he and other members of the Los Angeles SWAT Team made entry into a home at approximately 12:30 am. The team had been deployed to the home after a suspect inside called 911 and claimed to have murdered three family members.

As the team entered, the suspect opened fire, striking Officer Simmons and a second officer. Both officers were immediately transported to Northridge Medical Center, where Officer Simmons succumbed to his wounds approximately 30 minutes later.

The suspect was later shot and killed by another member of the SWAT team as the standoff continued.

Officer Simmons had served with the Los Angeles Police Department for 27 years. He is survived by his wife, two children, parents, and two sisters.

RIP Brother. Another name on the wall, so sad.

Comment #18 - Posted by: L22 at February 12, 2008 7:20 PM

My prayers are with your family officer Simmons.

Is this for time?

Comment #19 - Posted by: john g at February 12, 2008 7:20 PM

I was taught by my father that you don't play "Cops" and "Robbers"...Police Officer deserve more respect than that we don't call then "Cops." My Dad also taught me, "we all sleep safe at night becuase they sacrifice all for us in tucked safely in our homes."

I Thank God for Men and Women like Randy, Nate, Michael, and the rest that serve and can know that each free breath I take is only afforded me by those who gave their last so I could safely take my next.

God Speed...I would say take a rest day you deserve it...but I'm sure Saint Peter and the boys will be doing CrossFit down by the Pearly Gates...So One last time 3...2...1...Go

Comment #20 - Posted by: sully at February 12, 2008 7:22 PM

My prayers go out to Mr. Simmons, all of our fallen heroes and to all of those who protect us daily.

I was wondering if these heroes were fellow crossfitters as well?

Comment #21 - Posted by: theycallmefreak at February 12, 2008 7:22 PM

We shall not forget these brave men and women who serve us day to day. It is through thier sacrafice and love of their own life that we can continue ours. My prayers go out to all the famlies of all our brothers and sisters who gave eveything. May their souls be rewarded by the Lord's eternal palace.
I will live my life to the fullest in appreciation for the sacrafices others have made. The losses will not be in vain.
Ricky Campos

Comment #22 - Posted by: Ricky Campos at February 12, 2008 7:25 PM

#11, I couldn't agree more.

Comment #23 - Posted by: GMT-NYC at February 12, 2008 7:25 PM

RIP Brother

You are the standard we all strive to be in our personal and professional lives. You will never be forgotten. Prayers to your family.

Officer Vennstra get will soon. You to are the standard.

Officer Hines
77th Division

Comment #24 - Posted by: William Hines at February 12, 2008 7:27 PM

Another sad day. God speed Randy. My prayer and thoughts to your family and your memory.

I personally feel we owe an incredible debt to every police officer who has served, currently serves, or will serve in this city. I see them out there on a daily basis and I am grateful for their existence. They are the line between order and chaos, between life and death. They willingly stand on that line, so the rest of us need not. We go about our days carefree, not even knowing from what we have been protected. And God forbid, the day come that you realize the need for them, they are there.

After being whipped by "Nate" today and reading more about this hero, my thoughts turned toward Randy Simmons, who I had learned about last Friday. Thank you for posting a WOD for him also. I was debating on hitting the WOD tomorrow morning due to my tac team's training later in the day. This one will be an honor to do and well worth the pain later. God bless our warrior heros.
Train Hard and Stay Safe.

Comment #32 - Posted by: Tim L at February 12, 2008 7:40 PM

To Randy & Family: thank you for your service and your ultimate sacrifice. I will do this workout in your name, with passion. Godspeed.

Comment #33 - Posted by: CraigH at February 12, 2008 7:42 PM

i'm so tired of good people being killed.

Comment #34 - Posted by: MOE at February 12, 2008 7:43 PM

#19 When it says post time, it's for time. If it says total reps, then it's for total reps. Whatever is supposed to be posted is the goal.

My thoughts are with Randy's family, friends, and brothers in arms.

Comment #35 - Posted by: Nisocrew at February 12, 2008 7:44 PM

I was only behind a badge for 34 months or so, but I still feel the kinship and admiration for those who protect and serve. I have always grateful when deployed for those who kept my family safe at home. I offer my humble thanks to Randy, and prayers for his family. This WOD seems like an absolute monster; thanks, Coach, for giving us this way to mark the passing of one who has made it better for all of us.

Paul

Comment #36 - Posted by: Apolloswabbie at February 12, 2008 7:47 PM

My prayers go out to the families of officer Randy Simmons and CPO Nate Hardy.

Our family's thoughts and prayers are with Randy's family and friends. We hope that the memories of his love comfort you.

It will be a honor to do this.

Kate

Comment #39 - Posted by: jknl at February 12, 2008 7:53 PM

i was looking at the wod for today this morning and was bothered by another hero workout and said to myself," why are there no hero workouts for people of color? we serve this country and unfortunately die in that service too. does no one appreciate our sacrifices?" i had a mind to post those comments and decided to let it go because after all this is a workout site, and it wouldn't be fair to the memories of those who we are recognizing.now this evening i check for the wod and there is what i was hoping for, a hero wod for someone of color.sometimes we need to be careful of what we wish for. my heart goes out to all service people and their families, those we have lost and those who are still fighting for our freedom and safety here and abroad.god bless you all

You truly will be missed, but never forgotten my friend. Thank you for your service to LAPD SWAT, LAPD, the City of Los Angeles and our Nation. Most of all, thank you for your friendship and leadership over the years. You are a true American hero, and I know that the example you set for leading a fulfilling and giving life will continue to serve as an inspiration for countless others.

God Bless!

Your Teammate,

George Ryan
LAPD SWAT

Comment #46 - Posted by: George Ryan at February 12, 2008 8:06 PM

As a fellow officer, and swat member (different agency in LA County), it is a sad day to lose another brother. Our team will be doing this workout to honor Ofc. Simmons and Ofc. Vennstra. We will also be attending the funeral services this coming Friday.

RIP Brother, thank you for sacrificing your life for others. You are a true hero.

As a fellow officer, and swat member (different agency in LA County), it is a sad day to lose another brother. Our team will be doing this workout to honor Ofc. Simmons and Ofc. Vennstra. We will also be attending the funeral services this coming Friday.

RIP Brother, thank you for sacrificing your life for others. You are a true hero.

Comment #48 - Posted by: Shaun at February 12, 2008 8:15 PM

#40 Duane
These are not men picked at Coach's whim as representative of our nation's heroic dead. They are fallen CrossFitters. I think every CrossFitter (that Coach knows of) killed in action is honored with a hero WOD. I sincerely doubt that there has been any kind of effort to exclude men of color from this small group. Maybe CrossFitters of color have just been lucky so far, or maybe there are comparatively few CrossFitters of color in uniform. I don't think that race has the role that you think it does though in terms of anyone being left out due to the color of his skin.

Comment #49 - Posted by: schapm at February 12, 2008 8:20 PM

Our thoughts and prayers go out to the family and friends of officer Simmons. Rest in peace

The loss if felt deeply and will be felt forever. Good luck and god bless his family. This is a reminder of how fortunate we all are, to still be able to do this WOD in his and all the others honor. I thank them for allowing me to live safely each and every day.

Comment #53 - Posted by: Dr. T at February 12, 2008 8:22 PM

Good people will continue to be killed as long as more good people are willing to stand up and maintain the right.

Some sit back and ask why, some answer those questions and some stand up and do something about it.

To all the boys I know out there doing something about it, I say again - stay safe!

Officer Randal Simmons died while saving a life. A female was still alive inside the house when the team entered, and was able to escape due to the direct action of these warriors in taking the fight to the bad guy. Other officers then risked their own safety to extract the wounded from harm's way. We have trained with these guys and they are professionals all the way. They taught us much and treated us with respect. The citizens of Los Angeles should be proud that they are protected by such men who would risk all to save someone they've never met. Our prayers are with the Simmons and Veenstra families and the entire LAPD SWAT team.
Boise PD
Special Operations Unit

Comment #55 - Posted by: Randy Roper at February 12, 2008 8:26 PM

Another hero workout

I know crossfit has a large law enforcement following. Any officers out there should consider participating in the police unity tour. I have for three years and I can tell you that riding into the memorial through the friends and family of fallen officers is a moving experience. The main purpose is to honor fallen officers and unfortunately Officer Simmons name will be engraved on the memorial wall this May. Here is the link if you choose to check it out.

Coach, how about making the police unity tour site a friend of crossfit?

Comment #57 - Posted by: brian521 at February 12, 2008 8:39 PM

My heart dropped when I saw this. I'll power through this tomorrow with Randy in my thoughts.

Comment #58 - Posted by: hub at February 12, 2008 8:42 PM

Question... since Isabelle is not specific about what kind of snatch is to be performed, does that indicate that it's whichever you can do? Power snatch or full squat snatch?

MC

Comment #59 - Posted by: MC at February 12, 2008 8:42 PM

rest in peace officer.
impressive to be 51 and on SWAT... an example to all that training pays off.

Comment #60 - Posted by: Robin at February 12, 2008 8:50 PM

I agree with 52...

I hate seeing new hero WOD's. Two in a row this week have been heartbreaking.

RIP fellas.

Comment #61 - Posted by: Chad@ASU at February 12, 2008 8:51 PM

I hate seeing these. My thoughts and prayers are with the family. I look forward to the honor of feeling the pain of the workout.

Comment #62 - Posted by: Rajun Cajun at February 12, 2008 8:52 PM

I am always moved by the Hero workouts that are posted within the site. As a fellow police officer, this one touches home big time.

Everyone in the law enforcement community knows that LAPD has always been looked at by outside agencies due to the media attention and the department's deep history. When Randy Simmons was killed, phones were ringing here in the midwest about the incident and the tragic loss.

LAPD's SWAT Team is greatly respected and I am sorry for their loss. I have even more sorrow for the Simmon's family so lets all pony up and push hard for these guys who have sacrificed for us.

When I start my tour of duty God,
Wherever crime may be,
as I walk the darkened streets alone,
Let me be close to thee.

RIP brother

Comment #68 - Posted by: Dan at February 12, 2008 9:44 PM

A hero among heroes.

LAPD, keep fighting the good fight.

Dan Silver, San Francisco PD Gang Task Force

Comment #69 - Posted by: Dan Silver at February 12, 2008 9:47 PM

By all accounts, we have lost a fine human being as well as a true hero. Our prayers go out to Ofcr Simmons family.

RIP

Comment #70 - Posted by: g.luke at February 12, 2008 9:52 PM

RIP Officer

Comment #71 - Posted by: DJ at February 12, 2008 9:54 PM

RIP, officer. You are not forgotten.
THANK YOU, all of our First responders, Police and military everywhere--especially those that frequent the CF blogs. Know that you are in our every thought and prayer....ALWAYS!
God bless you all and your families.
--Sincerely,
A VERY grateful civilian!

Comment #72 - Posted by: JOE at February 12, 2008 10:12 PM

May the Lord be with those that were left behind. Family, friends, loved ones. Many prayers to those in uniform who protect our freedom, streets, and lives. Rest in Peace Officer Randy Simmons.

i don't like this trend at all... my heart goes out to you and your family

Comment #75 - Posted by: Pfeiffer at February 12, 2008 10:24 PM

Our thoughts and prayers for the family and friends of another fallen officer. This is happening far too often. Rest in Peace Offcicer Randy Simmons
Kevin and Christine Moylan San Francisco Police Department
Tenderloin Task Force

Comment #76 - Posted by: Kevin Moylan at February 12, 2008 10:24 PM

My sympathies to the family and friends. Randy, thank you for your service. RIP.

This man was 51 years old and on LAPD SWAT. No small feat. I did not know him, but I guarantee you he was a man amongst men and he deserves our respect. My prayers go out to his family. He is a genuine American hero and should be honored as such. I wish I could attend the Memorial, and believe me, I hate these things.

I have three sons and I express to them the dedication of the military (I am a member) and of our police/fire fighters. They don't go crazy over sports stars but over these guys (true heroes).

As Rx'd: 12:35 (hands cramped up awful, so many snatches).

Hooyah!! From Kandahar, Afghanistan.

Comment #85 - Posted by: Todd W. at February 12, 2008 11:53 PM

40y/oM
75" 203#
CFWUx3
"Randy"
as Rx'd
6:30

Fitting tribute. Thank you and sleep well, Randy.

-J

Comment #86 - Posted by: JuanMurphy at February 12, 2008 11:54 PM

R.I.P. Randy.

I hate seeing Hero WODs. My heart goes out to Officer Simmons' wife and children. I'll hit this and "Nate" hard tomorrow. Had to give the bum wheel one more day of rest. I'll hit this hard for our two fallen Heroes.

Comment #87 - Posted by: Ropo at February 13, 2008 12:16 AM

Rest Easy Brother....
HPD Hartford CT

Comment #88 - Posted by: Jon at February 13, 2008 12:24 AM

RIP brother..........

i am honored to wear the same badge as you and i will proudly do this workout in you honor.

Ofcr Dunster LAPD

Comment #89 - Posted by: joe at February 13, 2008 12:32 AM

45 min of cardio then:

15 min as RXed. Nothing great, but I finished.

Comment #90 - Posted by: D-wreck at February 13, 2008 1:04 AM

Remember the sentiments stated by our brothers next time you see the flashing lights in your review mirror. These guys put thier lives on the line everyday, even when it seems that it is an inconvenience to us.

RIP Randy.

I am hurting from yesturdays WOD, but that won't stop me from doing this one.

Comment #91 - Posted by: Chuck (USN) at February 13, 2008 1:38 AM

Two new heroes in two days - so sorry for the wives and families they leave behind.

Rest day for me - I've not got the snatch down yet (hanging snatch with a broomstick is as much as I can do right now). I need to find someone to teach me - shame there are no certs in the UK.

Comment #92 - Posted by: Cal Jones at February 13, 2008 1:58 AM

#49
thanks, that is what i was thinking. i'm not very good at expressing myself in print. i love xfit and am trying to spread the word to everyone i know. this is an outstanding site with a great group of people. keep up the great work coach.

3...2...1...go!!!

Comment #93 - Posted by: duane at February 13, 2008 2:29 AM

CFWU

Randy as rx'd 12:20

Comment #94 - Posted by: Eric at February 13, 2008 2:53 AM

Randy,

Thanks for keeping the homefront safe for us and our families, brother.

Gone, but never forgotten.

4:21 as Rx'd

-WEB, Afghanistan

Comment #95 - Posted by: WEB at February 13, 2008 3:02 AM

Crossfit games are soon, and i will be traveling from syracuse ny to the games and am looking for someone to room with. I plan on getting to the games july 3 and leaving july 7th. Shoot me an email if you are interested. louie396ss@gmail.com

Comment #96 - Posted by: bleedCF at February 13, 2008 3:31 AM

15:45. The WOD was well worth the pain. Nothing I'm sure to what Officer Simmons experienced and what his family and department are now having to go through.
Train Hard, Stay Safe.

Rest in Peace brother. They give theirs so that we can have ours. God bless.

33 m 191

"Nate" yesterday
14 rounds + 2 MU's

"Randy"
7:36 as rx'd

Back still injured. Pushed through it anyway. Liked both of these WOD's. The reasons for their names were inspirational and aided and battling the pain during the WOD.

Well done to all who have completed. And for those who haven't, well......3...2...1...GO!

~J~

Comment #107 - Posted by: J roCk at February 13, 2008 4:40 AM

#11 well said
too sad for words...just senseless.Randy's family are in my thoughts and prayers.

Comment #108 - Posted by: gina johnson at February 13, 2008 4:45 AM

As Rx'd

10:35

For guys like Randy, they get a one way ticket to heaven. I always think about the surviving family members in situations like these. The anger and bereavement they must feel is unfathomable. I hope our heavenly father may one day soon show them peace again.

Comment #109 - Posted by: rebel4 at February 13, 2008 4:50 AM

"Daniel" Modified

Substituted Wall Ball for Thrusters, reps and distance as Rx. My pull ups just plain suck. Had to jump up to the bar from the beginning to knock them all out.

23:13

43/M/6'3"/200

Comment #110 - Posted by: Pesqueso at February 13, 2008 4:51 AM

RIP Officer Simmons.
"We sleep safe in our beds because rough men stand ready to visit violence on those that would do us harm." -George Orwell

Does cfwu mean CrossFit Warm-up, and is it the same as the warm-up demo under Exercises and Demos on the main page?

Comment #113 - Posted by: Jeff at February 13, 2008 5:05 AM

Rest in peace brother.

Larry Lindenman
Illinois State Police, LCMEG

Comment #114 - Posted by: L. Lindenman at February 13, 2008 5:07 AM

Mark
as rx'd 12:45

Comment #115 - Posted by: Theresa & Mark at February 13, 2008 5:07 AM

Is CFWU the CrossFit Warm-up that is under Exercises and Demos on the main page?

Comment #116 - Posted by: Jeff at February 13, 2008 5:08 AM

From time to time, the tree of liberty must be watered with the blood of tyrants and patriots. -Thomas Jefferson-

Since my current assignment is honoring the fallen at Arlington National Cemetery, everyday is a constant reminder of what all the services' volunteers do to serve our nation. I consider the men and women of law enforcement and fire fighters in those numbers. You don't do this stuff for the money, that is for sure.

May God bless all that serve selflessly to our country.

Comment #117 - Posted by: Pesqueso at February 13, 2008 5:08 AM

RIP Officer Simmons.
Subbed 65#.

15:10

m/29/202/5'11

Comment #118 - Posted by: Grammy at February 13, 2008 5:08 AM

33/M/200

as rx'd

8:23

Comment #119 - Posted by: Joe at February 13, 2008 5:16 AM

What a great workout. Your mind is saying, it's only 10 minutes, how hard can it be. And then your body slaps the brain in disgust for another punishing CF workout. Suck it up, push harder, quit whining, do it right. And when you're done, a great sense of accomplishment is felt (or is that my heart jumping out of my chest).

Every hero workout is a chance to center the mind and body. Thank those who protect the flock, and concentrate on conducting yourself worthy of their sacrifice.

will do with 65 lbs...with pride in my chosen profession, law enforcement, and sorrow for another loss...that of Off. Simmons.

I've met and trained with LAPD SWAT Officer Mike Odle, who was slightly wounded in the same shooting. From what I know of Mike, and Louis Villalobos (who tragically died in tratining), LAPD SWAT are some great, dedicated guys.

RIP, Brother....you will be missed, and we'll carry on.

Comment #135 - Posted by: Ron F. at February 13, 2008 5:49 AM

Goodspeed, officer. And thank you. I hope some little boy or girl will grow up to find LA a better, safer place because people like you put lives on the line.

I've been out of commission for a month-and-a-half with a foot infection, but I'm back and ready for some DOMS. I'll scale this one to whatever I can do without getting wasted.

The sacrifice of these two heroes stirs my heart and brought to mind one of my favorite inscriptions on the arch at Valley Forge:

And here, in this place of sacrifice, in this vale of humiliation, in this valley of the shadow of death, out of which the life of America rose regenerate and free, let us believe, with an abiding faith, that to them union will seem as dear, and liberty as sweet, and progress as glorious, as they were to our fathers and are to you and me, and that the institutions which have made us happy, preserved by the virtue of our children, shall bless the remotest generation of the time to come. And unto Him who holds in the hollow of His hand the fate of nations, and yet marks the sparrow's fall, let us lift up our hearts this day, and unto His eternal care commend ourselves, our children, and our country.

Ladies and Gentlemen: our sacrifices, whether great like Randy and Nate's, or small, like how hard we push this workout...DO COUNT. Each one strengthens this great nation and will benefit our children and children's children.

God Bless.

Comment #139 - Posted by: Brady at February 13, 2008 5:55 AM

5:44 as Rx'd

Comment #140 - Posted by: overtime at February 13, 2008 5:57 AM

RIP Officer Simmons

Comment #141 - Posted by: tpat at February 13, 2008 5:58 AM

go mbeannaí Dia thú braithair

I am a dope and did 65 lbs cleans instead.
15 min

Comment #142 - Posted by: seanfhear at February 13, 2008 6:01 AM

I love the challenge of the hero workouts but I always hate to see them come up. My fiancee is a firefighter and it is always hard to hear of another civil serviceman being killed on the job. For a wife it can be difficult to say "have a nice day!" but know that you are sending him off to danger, but a danger that he willingly goes to and loves. You can't say "no" to that kind of commitment and bravery. My prayers go out to his family and please know that we thank you and him for the sacrifices that you have made. May God bless you and keep you and give you comfort and faith.

Randy, see you up there in heaven one day. Thanks for all you did, in and out of the uniform.

My gym only has a 5' bar and I can't get a snatch grip on it, and there's about 2 inches of ice on the ground in my backyard. This one may have to wait.

Comment #146 - Posted by: moak at February 13, 2008 6:20 AM

11:00

Comment #147 - Posted by: nsb at February 13, 2008 6:32 AM

Kudos to Jeff Tucker and the GSX Facility in Fort Worth

I sent Jeff an email asking about some instruction on MuscleUps and HSPUs because I felt my form on these two exercises could use some help. He immediately called me back and scheduled a session for the following evening. Within the first 3 minutes I had already made drastic improvement on the MuscleUps and I was nothing but smiles. For the next hour or so we worked on Hand Stand holds with as many variations as one can think of and then some. The instruction was truly invaluable.

The facility at GSX is nothing short of awesome and the people there that I met were all top notch. I recommend anyone in the Dallas Fort Worth metroplex or anyone traveling through DFW stop by and treat yourself to a great CrossFit experience.

… Mike

Comment #148 - Posted by: mhlane at February 13, 2008 6:35 AM

This is really going to be a tough one. I will do it with pride for another fallen hero.

If Kelly Moore's doing 55# and feeling it everywhere, I should only be doing 45# then!

#40 Duane - I think Fallen Hero Named WODs are named after Fallen Crossfitters from what I've seen since I started lurking in this AWESOME CF community website (thanks to the Glassman's and all the CF Coaches, Brand X and all) regardless of color and/or background.

Another Hero workout; seems the need for heros is growing. Godspeed to all who take up the challenge!

Comment #159 - Posted by: Bob at February 13, 2008 7:05 AM

M/24/175

As Rx'd

14:22

RIP Randy

Comment #160 - Posted by: EOMFD at February 13, 2008 7:06 AM

Randy looks like he was a beast and so does his eponymous WOD.

God bless him and his family.

Comment #161 - Posted by: tim luby at February 13, 2008 7:10 AM

RIP Randy. Thank you to Randy's family for your sacrifice. He was a great man that will not be forgotten. All give some and some give all. God be with you in this time of hurt.

Comment #162 - Posted by: KIZ at February 13, 2008 7:10 AM

Another sad day. I can't think of a better way to celebrate Randy's life than to name a CrossFit workout after him. Thanks, Randy for your service to this community of Los Angeles and the rest of world. And thanks, Coach, for honoring our heroes this way!

Comment #163 - Posted by: Andy P at February 13, 2008 7:17 AM

M/38/77"/215

7:49 As Rx'd
RIP Officer Simmons

Comment #164 - Posted by: TimB at February 13, 2008 7:22 AM

RIP Randy... thanks for keeping us safe

Comment #165 - Posted by: john at February 13, 2008 7:24 AM

Lets all honor his courage.

Shawn B.
Central NH Special Operations unit- Medic

Comment #166 - Posted by: doc BUxton at February 13, 2008 7:28 AM

bw 155 age 39
as rx'd
10,5,5,5,10,5,5,5,5,5,8,7
15:08

Comment #167 - Posted by: coop at February 13, 2008 7:29 AM

R.I.P. Randy

I couldn't do the power snatch workout today b/c I'm not really good at it yet. So I put two old workouts together... it was really tough for me

Could have broken 10 if i wasn't such a...never mind, i just think I should have broken 10.

Comment #177 - Posted by: thedannyboy at February 13, 2008 7:51 AM

M/22/6'1"/185

Went all out for you, dude.
As RX'd: 5:09

Post: GHD Situps and now to go to swim practice.

Comment #178 - Posted by: EricBrandom at February 13, 2008 7:54 AM

RIP Nate. All Nates family, friends and colleagues will be in my prayers.

On a positive note, all of the hero WOD's lately is a testament to the CrossFit presence among our elite military, police and fire units across the country. I'm proud of the fact these brave men and women take their position serious enough to prepare so rigorously.

75 power snatches @ 55#, should have gone 65# but worked on form since first time.

17:58

R.I.P. Randy, we have the watch from here.

Comment #182 - Posted by: Ray K at February 13, 2008 8:15 AM

Another Hero
A workout in words doesnt express how we all feel seeing these, but the sacrifice in our sweat and blood (sometimes) gives a little honor to all of these people. Push yourself, you know they would have. Honor them.
Randy, from the 5 Navy guys here - fair winds and following seas
75 x 75# for randy - 3:30

Comment #183 - Posted by: eamon at February 13, 2008 8:29 AM

RIP Brother...

had to download the weight to 55# to finish this one. 10:58

Comment #184 - Posted by: tw at February 13, 2008 8:29 AM

God bless The Simmons family and thank you for your service Officer Simmons~

People like Nate and Randy are the main reason why we are the greatest nation in the world. We owe so much gratitude to those who sacrifice their lives to keep it safe for everyone else to enjoy. It's their love, loyalty, and willingness to sacrifice for our great nation that make it the amazing place that it is. All my fellow soldiers and everyone else in service to our country - thank you and God Bless you.

Stay Crossfit Strong!

JMull

Comment #190 - Posted by: JMULL at February 13, 2008 8:37 AM

23M/5'9/140

SUBBED W/ CLEAN PRESS 75lbs x75, 25:52

Finished with some pullups and grip strength (hanging from pullup bar)

Thanks Randy, God Bless

Comment #191 - Posted by: Larry at February 13, 2008 8:37 AM

11:00. Never felt gassed, Mostly hands were bothering me.

My condolences to the family and freinds of officer Simmons and to the LAPD for their loss.

God bless you Officer Simmons!

Comment #192 - Posted by: Ryan S at February 13, 2008 8:40 AM

ok so i've never done multiple power snatches like this so i wasn't sure how much weight i could do. i knew that 75#s was out of the question :o) so this is what i thought i'd do to see if how much i could handle. was this not a good idea??? would it have been better if i just stuck with 35# for all 75 reps? i loved this one by the way...i feel empowered! (6 weeks of doing crossfit)

Got off duty this morning and was going to do Cindy, but checked the page and saw this. I changed my mind, and did this instead. My wife left me with my 6, 4, 3, and 1 year olds. All boys, and so I would do about 15 snatches and say, "Stand back son, go watch curious george..." This went on ad infinitum. So my WOD as RX'd was 11:17. It was good nonetheless. Now my 6 year old is dead-lifting the weight. I think I should go stop him...

Godspeed

Comment #198 - Posted by: Shawn M at February 13, 2008 8:56 AM

I was staring at Randy's photograph and thinking about him and his family. I started crying, something uncommon for me. I'm 49, close to his age, and have two children too. I never new him, but will miss him. I wish we could have worked out together.

R

Comment #199 - Posted by: Ron at February 13, 2008 9:04 AM

Straight out the Gate

Camp Fallujah

8:45 (Rx'd)

m/6'2/24/200

The next time I pray I will thank God for giving Randy the talent and skill that made him a great warrior and thank God that he gave him the heart and courage to apply those God given talents to serve his community.

God bless all of those who have fought for us, those who continue to fight for us, and those who have sacrificed their lives for us. My prayers are for you and your loved ones.
Nate as RX - 70 lb Kettle
Kipping MU
HSPU
9 rounds

My prayers go out to Randy's family. Jesus said "there is no greater love than to lay down one's life for a friend". That's true sacrifice and a servant's heart. Thank you Randy for your service, protection, and love. I look forward to the day when we celebrate life eternal in the presence of the King!

Comment #215 - Posted by: RonHarris at February 13, 2008 9:27 AM

God bless Randy and his family.

Any crossfitters on this site from Tucson, or know of a good place to workout in Tucson with crossfit equipment please e-mail me... thanks

Randy, you will be remembered. To all of the other SWAT personnel (many of whom I've had the honor to train) your sacrifice does not go unnoticed. Thank you all for your hard work and dedication to our continued safety

6:08 as Rx'd, though I had a sneaking suspicion that I did 80 reps...no biggie.

I have no coached experience with snatches so instead I did 50 power snatches, not for time, with 45 lb. bar resting on 3 stacked plates to get it at the correct starting height. Form improved to semi-respectable by the end.

Comment #227 - Posted by: jm at February 13, 2008 9:59 AM

32/F/5'10"/155#

As Rx'd with 75#
12:37

Forearms and grip totally shot by the end. Thanks to CFATL for the Oly classes the past few weeks - I wouldn't have been able to do this workout without all that awesome instruction.

Omitted the shoulder press and power cleans from my strength program for today. Worked on back squats only:
Back squat: 185x5x3

Comment #228 - Posted by: Laura DeMarco at February 13, 2008 9:59 AM

10:13 as rx'd

im suprised i did it that fast. 75# was the perfect weight for me to do barbell snatches with for the first time.

another new hero workout... special thanks and condolences to the Simmons family. my father was a DC cop for 20 years, so i shutter to think. thank you, Randy. i will get to that one tomorrow. today, i did Bullfit's WOD from yesterday:

I traded off between focusing on my form (at least 55 reps) and doing what was easier and more efficient to me -- clean and press (simple, clean, fast, easy). I must be slow. The jump & throw self under bar seemed like gratuitous work, and I'm not nearly fast or coordinated enough. Still, focused on form and learned a little. I practiced with broomstick and empty bar at least 30-40 reps before Randy.

My wife was smart. She can't do double-unders. She did ANNIE --- 50-40-30-20-10 DUs and sit-ups for time: 30:45
GREATLY improved her double-unders. Smart, effective workout. Got one set of 8 DUs in a row.

Condolences and thanks to Randal Simmons' family.

Comment #244 - Posted by: gorillasoph at February 13, 2008 10:48 AM

I said 'clean and press' which is completely wrong. I just was pressing the bar as I completed the squat, and probably wasn't getting under the bar deep enough or fast enough.

Not that it feels that important right now, but I did a puppies plus version of this. (I'm going into my second month of CF. 42/m/193) 45 reps at 45 lbs. 8:10. It took me a while to get the form down. Once it clicked, though, it went pretty well.

Comment #249 - Posted by: RCL at February 13, 2008 11:03 AM

f/38
Scaled to 75 power snatches at 45#

13:57

Comment #250 - Posted by: gecko at February 13, 2008 11:04 AM

32/m/188/6'

"Randy" as rx'd 8:33

Randy RIP - and James our prayers are with you.

If anyone is in the Charlotte NC area on Fri. Feb. 15th there is a 5k benefit run for Burke County SO SWAT Officer Martin Lawing....

A 5K-run/walk fundraiser will be held at 12:30 p.m. Feb. 15 at McAlpine Creek Park in Charlotte to benefit the family of Burke County narcotics Deputy Martin Lawing.

Lawing was shot and paralyzed Dec. 11 during an attempt to serve an involuntary commitment order on a woman who barricaded herself in her home. The tragedy put a financial strain on Lawing's family. Lawing is married and has a 2-year-old child.

Entry fee for the race is $25. Entrants must bring signed liability waiver and arrive before start time to register. Trophies for first, second and third place for men and women will be awarded.

Stiffness of neck and traps from other day's WOD "Nate" are gone! Amazing!
Thank you, Randy..and many more like you.

Comment #253 - Posted by: shiba inu at February 13, 2008 11:11 AM

I am a Police Officer in CT and have been Crossfitting for just over a year now. I just wanted to thank you for the support you show us. Little things like this post mean more than you know. Thanks again!

Comment #254 - Posted by: Steve at February 13, 2008 11:11 AM

Been doing these work outs for a little over a week now. I've always worked out, but never got into the olympic power movements. These tend to be my weak points. I'm using a rock weighing about 55 pounds to do these excersises. I know it seems wierd, but I feel like it forces me to concentrate on my form a lot more, do to the rocks shape and ackwadness. Is this a bad idea?

I've also been doubling up on most days. I normally will do the suggested workout in the AM and a set of "barbara" or "cindy' at night a coule hours before I go to sleep.

#123
I certainly can believe #40 has at least had the thoughts he articulated today. It is brave for him to say what he did. He was not undermining the point of hero workouts- to honor and remember those who die serving our country- he was just pointing out an observation. I've also thought about how there are no women hero workouts. Its probably because less women fight and die proportionally to men. However, its still something to thing about. Women get names like "nasty girl" workouts. It doesn't really bother me, but people can still be offended or have opinions about the way the crossfit website runs. Ultimately, this is a great resource for athletes and if something bothers individuals, they can just ignore that aspect of the website and continue doing the great free workouts found here. But bringing up issues of race and gender is still okay in my book.

Traveling, then working with hands tomorrow so rest today, some form of "Randy" tomorrow.

I have a son, Lil' bingo, whose real life name is Randy. I have a brother, my best friend, whose name is Randy. It took a few minutes for me to breath normally when I saw the post.

Our Brothers and Sisters in Iraq and Afghanistan talk about inside and outside "the wire". We civilians are blissfully unaware that there is a similar "wire" right here at home in our cities and towns. We are unaware when we cross "the wire", when we are "outside the wire" because men and women like Randy spend their working (and often their off-duty) hours in that land "outside the wire", sweeping it clean of danger, ever vigilant for threats to our safety.

And when it explodes Randy (and Larry and Dan and Eugene and...) are there to fight for us. I offer humble thanks to each one of you, "outside the wire" every day, here in Cleveland, here at the Crossfit table, and here everywhere else.

My condolences to the family and friends of Officer Simmons, and thank-you Randy for your service to the people of Los Angeles.

9:09 as Rx'd.

Comment #267 - Posted by: Ben S. at February 13, 2008 11:51 AM

10:24 as rx'ed. I have a comfortable life. I live in a small suburban town with no crime to speak of. I work in an office. CrossFit reminds me on days like today that the world is peopled by some who are dangerous and deranged and who will kill and maim at the drop of a hat. May God bless Nate and his sacrifice for the safety of his community. Our prayers of condolence go out to his surviving wife and children.

Comment #268 - Posted by: john wopat at February 13, 2008 11:52 AM

42yom / 147

Day behind so did "Nate" 10 +MUs as rx'd. Details there.

Comment #269 - Posted by: mhlane at February 13, 2008 11:53 AM

jake: as rx'd 10:05
laura: 45lbs first 20, 65lbs final 55 16:00

As a fellow LEO wife...my heart goes out to you Mrs. Simmons...you are in my prayers! L.

Comment #270 - Posted by: lawman698 at February 13, 2008 11:53 AM

I meant to write Randy. Too many losses...

Comment #271 - Posted by: john wopat at February 13, 2008 11:54 AM

46 / 172

as rx'd 7:02

Thank you Randy.

Comment #272 - Posted by: tom perry at February 13, 2008 11:54 AM

I was wondering. Does anyone know if these heroes that crossfit names workouts after are all crossfitters? Not that that's necessarily the point... just curious.

13:45 65# Just back from 2 and half weeks in Switzerland.Hiked, skied, sleded, explored castles. Had a great time. Now its time to get ready for my private raft trip down the Grand Canyon in March.

Comment #274 - Posted by: ccraft at February 13, 2008 11:58 AM

CFWU X 3, 15 reps, subbed 135# dl for back ext
Burgener WU
Tried to do the full snatch as long as I could, but with fatigue, power snatches became more frequent. Haven't done a WOD in 9 days due to illness.

75# 15:53

I like to record how the WOD went for me, so in the future I can refer back to it. However, on a Hero WOD, citing fatigue and illness makes me feel guilty and hollow. My suffering is nothing compared to that of the Simmons family.

To the Simmons family: May God be with you.

Comment #275 - Posted by: Mark R at February 13, 2008 11:59 AM

31/M/6'0/190

Practiced GHDSU, Back EXT, and PVC O-lifts

As RX'd, 10:40

Can't wait for the bumpers to get here...

Comment #276 - Posted by: SMcFarland at February 13, 2008 12:00 PM

used 70lbs...9:54
perfect weight for my skill level and form. I was going to do 65lbs but I figured I wouldn't notice the difference with an extra 2.5lb plate on each side. Form was suprisingly decent on at least half of the snatches. The rest of the time it seemed like I tried to muscle the weight up versus a more explosive movement...resulted in a bit of a shoulder press at the top.

Comment #277 - Posted by: ecp2 at February 13, 2008 12:02 PM

23/m/196lb
6:42 hang power snatches

Comment #278 - Posted by: Jesse at February 13, 2008 12:04 PM

37/m/165

55#
6:43

Need to up the weight next time. I am usually a 'pack' rat but I think I Coach B most of the credit for my time. Form over strength in this instance.

Randy as Rx'd 6:06 Surprised me. Thought I was going to be in the 8 min range. Very happy with that. God bless your soul, and your family Randy. Thanks to you, and those like you, who keep my family safe when I am off in other countries doing the same. RIP Randy.

#262 Soccerman - It just doesn't make sense in my mind to even bring anything such as race or women up in the discussion of naming workouts. With all the women that are poster children for CrossFit, to even suggest that it is biased towards white men is asinine. You'd think that Coach's consideration for the military and ALL those that serve our nation would be enough to squelch any thoughts of race/women exclusion from a named WOD. I don't mean to say that duane is racist or anything, his comment just panged of CrossFit WOD affirmative action to me.

Felt a little slow, but it was my first time doing a lot of snatches at once. It was kind of funny because I did the snatches right in front of a sign that said "NO OLYMPIC LIFTS (includes cleans and any rapid barbell movements)". I was constantly on the lookout for any gym personnel but I was lucky to get away with all 75 reps without a hitch.

22 Minutes as Rx'ed - When I started I said to myself, "Mike, this is a lot of snatches. I hope you can do this many." After about 25 reps I said to myself, "Man, this is getting boring." After 30 reps I said to myself, "Self, I am tired. This is hard. Should I quit? No, I'll try a few more." At 40 reps I said to myself, "Mike, you're more than halfway through. You can do it." At 50 reps I said, "I think I can make it now." At 60 reps I said to myself, "This is getting easier. Maybe I can speed up." At 70 reps I said to myself, "Self, you've got it licked now. Only five more snatches." At 75 reps I just said, "Whew, I'm glad that's over." So went my Snatch Monologues.

Comment #319 - Posted by: MikeC1 at February 13, 2008 1:41 PM

32 yom 248 lb bwt

agility ladder for warmup
75 75 lb power snatch
time 13:49

R.I.P. Randy. My thoughts and prayers go out to your family.

Comment #320 - Posted by: brian t at February 13, 2008 1:43 PM

29yo/M/6'4"/204#
My goal was 5 sets of 15 and to finish in 6 mins. Ended up with about 9 sets, and I wasn't as fast as I wanted.
As Rx 6:53

Comment #321 - Posted by: Damon_CFATL at February 13, 2008 1:48 PM

21yo/m/185#

9:36 as Rx'd. Worst part was grip failure! Felt really good today for some reason!

Comment #322 - Posted by: Jared G at February 13, 2008 1:50 PM

M/34/5'10"/200

65lbs @ 13:43

Didn't have extra 5's or 10's. Getting them this week. R Bicep tendon sore from the recover.

Need to learn the form better on this one so I had to do some presses and thrusters, my right shoulder felt funny the other day after a wod. It doesnt feel pulled or torn, the only way I can describe it is that it feels "itchy" deep inside the muscle. Anyone have any ideas.

Comment #332 - Posted by: PraschFireC12 at February 13, 2008 2:13 PM

as rx'd, form decent

TIME - 11:04

Comment #333 - Posted by: smithwick's at February 13, 2008 2:15 PM

21/m/5'10"/205
WOD a RX'd for a time of 11:31.

First time I have done any sort of Power Snatch. Pretty tired but happy about the time and form.

Question for anyone who takes thermogenics, what kind and how effective were the ones you have taken? Thanks!

Comment #334 - Posted by: Hondo Don at February 13, 2008 2:16 PM

21/M/145lbs

Time was appr. 20 minutes
First time doing power snatches...was concentrating on form mostly

My first week with CF has absolutely kicked my butt. I've hated and loved every WOD.

Comment #347 - Posted by: Ryan at February 13, 2008 2:43 PM

Duane #40- Only one word accurately describes your post today: pathetic. Coach honors a true hero, and all you can manage to whine is that you "checked the wod today and there is what I am hoping for"... a black fallen hero. How truly sad. It does not matter what color these heroes are. I did the WOD today in honor of Mr. Simmons just as hard as I do them for fallen white heroes. And you are right, the CrossFit site is a workout site, not a place for you to share your racial hangups. Please keep them to yourself...Shut up and train.

Comment #348 - Posted by: Mike at February 13, 2008 2:44 PM

2 great workouts for what I'm sure were great servants. How little it really is that we can do to honour people...

Started out at a 10/minute pace hoping to come in under 8 minutes... held it for the first 40 reps, then couldn't quite keep it up.

Great workout. Wasn't as bad during like some are, but my legs are shaking now!

Comment #353 - Posted by: Jared at February 13, 2008 2:56 PM

23/M/185

WOD as rx'd 17:17

RIP Brother.

Semper Fi

Sgt Schuckert MARSOC MSOSG

Comment #354 - Posted by: Rick S. at February 13, 2008 2:59 PM

36M/5'10"/165#

As Rx: 7:40.

RIP Officer Simmons.

Comment #355 - Posted by: rjf at February 13, 2008 3:04 PM

#40, Duane

I get what you are trying to say, although the (until now) lack of colored heros hadn't even occured to me. I think it's likley it hadn't occured to Coach either, and I think today proves that.

To those who have attacked/insulted Duane, I think you should all be ashamed. While I agree this is a workout site and not really the place for such a post, if we as a community are truly above such things we would simply let it go unless someone was deliberately trying to be a nusance. Insulting them is even more inappropriate.

I think your comments are way off base. Why would I look at this website and want to just "shut up and train." I come here looking for something to complain about. Either the workout is too hard, or posted too late, or I don't like the color of the hero. Sometimes the clips don't work.

Seriously though, Mike, I agree with you 100%. I don't even THINK of the color of the hero. I just imagine his kids and wife without him.

I'd rather have all the WODs named after women, but that's not the world we live in.

35/m/195
Ran 12 min, TM 8.1
3 x CFWU
10:04
40# bar
1st time this WOD

Did my best Randy. God Bless your family.

Comment #363 - Posted by: Max at February 13, 2008 3:14 PM

28m/6'4"/227
WOD
12:43

Thank you for your service. My prayers are with your family and friends.

Comment #364 - Posted by: cb at February 13, 2008 3:16 PM

27/m/6'0"/185

as rx'ed

5:29

rock out...

Comment #365 - Posted by: Crisco at February 13, 2008 3:24 PM

24/165/5'10

7:13 as specified,

" A man does what he must - in spite of personal consequences, in spite of obstacles and dangers and pressures - and that is the basis of all human morality." J.F.K

Thank you,

Comment #366 - Posted by: dude at February 13, 2008 3:34 PM

M/40/6'2"/195

As Rx'd

8:10

Comment #367 - Posted by: ch18 at February 13, 2008 3:34 PM

Jared #352 : It would be soooo tempting to tell you to shut up and train as well, but I'll exercise restraint...

Maybe you and Duane #40 should start your own "CrossFeelings" website, where you can complain that there are no Hero WOD's honoring fallen heroes with your astrological sign.. .

Now stop whining and train!

Comment #368 - Posted by: Mike at February 13, 2008 3:42 PM

14:10

Comment #369 - Posted by: Maurkov at February 13, 2008 3:43 PM

M/22/165
Rx'd 9:30

RIP Randy

Comment #370 - Posted by: Bradford at February 13, 2008 3:44 PM

Randy, scaled up to 95lb x 75; 11:29

That was rough, but nothing compared to the pain felt by those close to you, Randy. The world is worse off with you gone.

Comment #371 - Posted by: James ATX at February 13, 2008 3:45 PM

45/180

As Rx'ed: 6:51

Rest In Peace, Randy.

Comment #372 - Posted by: David Sailor at February 13, 2008 3:46 PM

M/31/186
As Rx'd

13:56

RIP

Comment #373 - Posted by: NickA at February 13, 2008 3:47 PM

22/m/71"/155

as prescribed 18'15"

first time doing snatches like this, great work out

Comment #374 - Posted by: chuddles at February 13, 2008 3:48 PM

wod-6:04
25/m/162

Comment #375 - Posted by: bleedCF at February 13, 2008 3:49 PM

m/34/70/190

9:45 w/95#
10 at a time
i dont have the tall 25# plates so i took it down to about mid shin level each rep

Limitation in gym space had us doing the wod in turns. First I did 5 reps, then Eric did 5. Took turns doing it the fastest we could. Watch finally stopped at 13:15.

Thoughts and prayers extended to Randy, his family and friends. God bless.

Comment #380 - Posted by: Johan at February 13, 2008 3:55 PM

39/m/5'11"/170

7:35 w/ 45#

Comment #381 - Posted by: John Elstad at February 13, 2008 3:57 PM

good workout and my thoughts and prayers again today to another fallen heroic crossfitter and person.
11:30 as rx'd. hands torn apart. It feels like I have stripped the fingerprints off my thumbs.
Definitely could push it harder next time. I discovered (or rather gaucoin did) that I have a bit of a donkey kick. Looks like more jump and land work required.
Note to self - remember to bring the bar from over head to mid thigh then floor to save the lower back after each rep.

15:37. A little slower than I'd have liked, but I picked up steam and the second half went faster than the first. My hip flexors are requesting to be removed, though. Whatever Coach has planned for tomorrow is going to be "fun".

Wow- you guys and gals out there going sub 5? Thats straight super human. i have no joy for that.

27 y/o 200lb m

as rx'ed, 8:18

RIP Randy. Very sad to see so many new hero workouts. Hooyah and fair winds, Officer Simmons.

Good day all.

Comment #442 - Posted by: amlove21 at February 13, 2008 5:48 PM

9:40 Thought I could have moved quicker. Not feelin so hot.

Comment #443 - Posted by: Vaughn S. at February 13, 2008 5:49 PM

M/42/195

9:05 as rx'd

Comment #444 - Posted by: Larry E. at February 13, 2008 5:49 PM

9:08

as rxd

RIP

Comment #445 - Posted by: brian521 at February 13, 2008 5:49 PM

11:53

Comment #446 - Posted by: Hari at February 13, 2008 5:52 PM

M/22/150

7:15
as rxd

Comment #447 - Posted by: shawn at February 13, 2008 5:53 PM

20lb x 35 puppy workout
2:40

RIP Randy

Comment #448 - Posted by: Camille at February 13, 2008 5:55 PM

Randy as Rx'd: 17:53

The National Law Enforcement Officer's Memorial in D.C. has two appropriate inscriptions for today:
"It's not how these men died that made them heroes, it's how they lived."
"The wicked flee when no man pursueth, but the Righteous are as bold as a lion." Proverbs 28:1

After reading about Randy in the LA Times article linked by Becca @ post #31, there's no doubt that Randy was welcomed to his eternal rest with the words, "Well done, my good and faithful servant."

His legacy will live on in the lives he touched, and the way he lived his life should give us all a goal to strive for.

My prayers are with Ofc Simmons, his family, and his partner. God Bless everyone in uniform - military, FD, PD - I appreciate everything you all do!

Comment #468 - Posted by: Wade at February 13, 2008 6:38 PM

TJ Cooper here. JSO SWAT and friends of the LAPD SWAT. Often you have shared your knowledge with me and my team. Rick, George, Mike, and others. You have our pain to mix with yours. We will get through this together. The Coach honors you and I by sharing in our pain. Randy can't go away because his name will "felt" by the Crossfit Nation over and over again.

So tired this morning, I did the wrong WOD. I did 75 power cleans using 60# in 7:30. Sadly, I did not have time after work for a do-over.

Comment #475 - Posted by: Norma at February 13, 2008 6:47 PM

As Rx'd
5:47

Comment #476 - Posted by: DustinW at February 13, 2008 6:49 PM

as rx'd
13.o5

Comment #477 - Posted by: robr526 at February 13, 2008 6:52 PM

8:58

Comment #478 - Posted by: Ben B. at February 13, 2008 6:58 PM

7:26 as rx'd

Thank you Officer Simmons. As a Los Angeles resident I am especially grateful. My most sincere condolences to the Simmons family.

Comment #479 - Posted by: a noble at February 13, 2008 7:01 PM

M/27/5'11''/196 lbs

15:47 as rx'd

Much better than I thought I would do. My physical fitness is improving by leaps and bounds and I have only been doing crossfit for about 4 wks now. Amazing...

Comment #480 - Posted by: Cully24 at February 13, 2008 7:02 PM

20f/172lb/5'6

WOD

65lb.
7:10

Comment #481 - Posted by: HOLLI V at February 13, 2008 7:04 PM

#344 Mike,
I think you may have bumped your head a bit. Duane's post was not a complaint or even him hoping for a fallen black hero. It was simply him sharing his view and to provoke thought, which generally works when dealing with those with good sense. I'm sorry that went over your head. Next time, try reading and digesting the message in its entirety instead of picking the pieces out that you need to make your little baseless and weak arguments. Now hush, take some of that anger and go knock out a solid Fran!!

Comment #482 - Posted by: Damon_CFATL at February 13, 2008 7:04 PM

as rx'd 13:54
Maybe my second time doing snatches, think the 1st time was a 1-1-1-1-1-1-1 and got up to a PR of 80# so 75 @ 75# in 13:54....I'll take that today but, never again. Hard to believe some of the comments some people make on this site, the people that respond to them, and the manner in which they do it.

I thought I was going to be hard today and do it with 95#... that lasted about 20 reps and I had to go down to 75. It added almost a full minute to switch out the weights. Thats what I get for showboating... :/

As a fellow public servant (firefighter/paramedic), my heart and prayers go out to Officer Simmons and his family.

"Randy"

Pre: 400M jog, DU practice, CFWUx2, Burg WU, various barbell wu's, converted another brother firefighter to CF and started him on a modified "Nate." Pleased to say he's converted and will be doing his first "Fran" tomorrow...heh, heh.

Subbed 95#; 15:17. Avg. HR: 152. Fatigue broke my form down at times, causing me to refocus and break this down to sets of 5 after the first 40 for the sake of proper form. Brutal.

WOD: Scaled down to 65# - 17:20. Not great, better next time, though. Power snatch form sucks.

Comment #550 - Posted by: MP at February 14, 2008 5:24 AM

10:55

Comment #551 - Posted by: Huff at February 14, 2008 5:42 AM

God bless Randy. My heart and prayers go out to this family. Trust in Him, you'll see Randy again.

as rx'd
9:23

Tore a calous off of my left hand, time to make a new one.

Comment #552 - Posted by: Matt at February 14, 2008 6:05 AM

4:12 as rx'd. All were locked out over head and fully stood up. Pacing was the way to go on this one.

Comment #553 - Posted by: Anthony W. at February 14, 2008 6:09 AM

34/M/134 lbs/65.5"
As required 15:20
This was my first time really doing snatches. I have tried them a bunch of times with dumbells for technique and speed and the catch.
It wasn't too bad, and my time would have been better, but my right arm has been having a twinge of pain when my grip is needed near the elbow. I had to do more broken sets for my grip more than my overall strength and conditioning. I'm looking forward to doing more snatch workouts and to work on the catch part at full drop down position. I did that after the work out and I could really feel it in my legs then more. Good Workout.
R.I.P. Randy, my thoughts and prayers go out to your family and friends.

Comment #554 - Posted by: Anton at February 14, 2008 6:19 AM

m/28/154

CFWU X 3

67# snatches - 35reps

Wasn't worn out but lower back became so tense couldn't bend over. I don't think I was keeping my abs tight enough during the first 20.

50x 45lb power snatch. good lord i suck at this exercise. somewhere in the 12min range.
form has to be better than it was 50 reps ago, though.

Comment #563 - Posted by: Will McK at February 14, 2008 8:27 AM

40/M/200#

Power Snatches
75#
5 Sets
15 Reps

10:20

Comment #564 - Posted by: Paul Ellis at February 14, 2008 8:30 AM

RIP Randy
As Rx'd: time is negligible because was doing it in rotation with 3 other guys due to space and bar availability limitations. I would guess somewhere in the 9-10 minute range of actual work.

Comment #565 - Posted by: Mike in the Ro at February 14, 2008 8:45 AM

33 YOM 193#

5:58 as rx'd

Comment #566 - Posted by: Ralphy at February 14, 2008 9:17 AM

M/190/27
11:00

Comment #567 - Posted by: Ben at February 14, 2008 9:24 AM

36/m/230#

75 power snatches w/ 75#s

13:55
Not super fast but worked on form.
Ran 1 mile after.

Comment #568 - Posted by: heymyfree at February 14, 2008 9:37 AM

30/M/5'5"/168

75# power snatches, 75 reps

7:34

then had 3 rounds of
800 meter run
50 sit ups

Comment #569 - Posted by: VinC at February 14, 2008 9:49 AM

26/m/155

8:37 with 45# bar

I went really hard with this one (had a little bet with my crossfit friend that I could beat his time of 10:40). My legs are totally dead now.

Comment #570 - Posted by: JeremyR at February 14, 2008 9:55 AM

couldnt do power snatch's due to sore knee. I did "hang" snatch's in 7:45 with 55lbs

Comment #571 - Posted by: rorpen at February 14, 2008 10:01 AM

m28/202/6"2"

5:15

Comment #572 - Posted by: austinb at February 14, 2008 10:02 AM

75 pound Power snatch, 75 reps for time. (split 25,25,25)
BW: 182
Time: 15:43, and my form stunk, although I was trying my best. One thing that seems key is keeping the arms close to chest on way up; also making good jumps. I need coaching on this one.

Comment #573 - Posted by: blades at February 14, 2008 10:02 AM

Used 32kg Kettlebell. My first ever straight up WOD. I'm sold. Time 9:02

Thank you for your concern regarding potential head injuries.... I am fine but I am very worried about what's in the water you are drinking! Weak and baseless arguments? Why don't YOU re-read Duane #40's comments...talk about selfish whining.
You are whining a bit, too; typical of apologists and panderers.
You should start a "CrossFeelings" chapter in ATL.

Did Fran today, it was great! Now, go train!
P.S. I gave up being angry years ago.

"There is no nice way to arrest a potentially dangerous, combative suspect. The police are our bodyguards; our hired fists, batons and guns. We pay them to do the dirty work of protecting us. The work we're too afraid, too unskilled, or too civilized to do ourselves. We expect them to keep the bad guys out of our businesses, out of our cars, out of our houses, and out of our faces. We just don't want to see how its done."
-Charles H. Webb, Ph.D.
-------------------------------------
RIP, brother from a member of the LE family.

Randy,
Thank you for your service not only as an outstanding police officer but as a role model to our children. We couldn't do the WOD in a group exercise setting, so Spectrum Valencia dedicated their bootcamp workout to you today. Rest in peace. Our prayers are with you.
Jean Green

4:02
Had to go from a mid-shin hang as I was at the firehall with no plates the right size. Not sure if this made it easier or harder but the grip definately felt it not being able to touch the floor between reps.